When to use straps for deadlift reddit.
When to use straps for deadlift reddit I went from being stalled at a low 500s deadlift for years to finally hitting 601 in a meet (no straps) and 650 in the gym (with straps). One is to use a mixed grip, the second is to use lifting straps. I wouldn't use them on your deadlift singles. Not using straps were massively hindering my progress. It's not a question of grip strength either, as pull-ups and other exercises have helped me build a strong grip. RDLs are a variation I don't think grip really matters here. Straps are pretty excellent, and are not difficult at all to use. I have pulled 140kg (including bw) in pullups now, so I could probably do more without straps. You’ll just be making your grip weak using straps on a 200 lbs deadlift, most strength training people should be able to reach quite easily 350 lbs without straps. However it is ok for Olympic lifting because Olympic weightlifters do not have to lower their bars to the ground, their cleans are comparatively lighter than deadlifts, and when they do heavier pulls they use straps. Straps are made of durable materials such as nylon or cotton and are wrapped around the lifter's wrist and the barbell to create a more secure hold. Yes you can deadlift with straps, but if you always deadlift with straps and a belt even with light weight you're robbing yourself from benefits. Obviously, one should prefer chalk and mixed grip first, but it's worth pointing out that the lack of grip development can be mitigated by doing warm up sets without the straps, then the working sets with the straps. My advice, which will be contra many: use the straps for all your sets for a couple weeks. Start with trying to use chalk, especially if you have sweaty palms. So, I use straps for my max deadlifts, and then train my grip in ways that are appropriate for that. Don't think of the deadlift as a forearm exercise: it's an everything exercise. Pro 3: Very easy to use. I got plenty of grip work from my accessories and even now, I still use straps on most of my sets and my raw vs. This is because I also focus on training my grip, and can close a Captains of Crush 2. Don't use the Oly ones unless you re doing the Oly lifts. Deadlifts are nowhere near as strenuous on your pulleys as climbing. No need to beat them up more than necessary, especially if it detracts from your ability to load your back and legs. So I’d recommend using straps in moderation. I have no problem with straps. Also did some grip exercises, deadhangs and farmers. Unless I'm massively mistaken, you can't hook grip whilst using straps, they require you to use a double overhand grip. I was at the gym today doing rack pulls. Only when needed. Straps are an awesome tool, and as long as you continue training your grip (like you should be doing), your grip strength won't get limited. I was lifting my deadlift max for sets of 12, using straps so I could focus on trap hypertrophy. And then I continued. So I last week I overloaded my deadlift to 80kg (176lbs) and I noticed that although I had the strength, my grip was a limiting factor towards my last rep(the 4th rep, I usually do 1x5) I use hook grip and I’m not interested in using mixed grip Should I get lifting straps or keep trying till my grip strength increases? Personally, I don't use straps for RDLs or any leg pressing movements because grip strength doesn't fail me on those. This also seems like a revelation to some people. I would rather use It's not cheating to use straps. I went from barely being able to pull 405 to being able to rep 405 with just the straps. And I got yolked. Using wrist wraps is incredibly straightforward; you don’t exactly need specialized training to learn how to use them. But the thing is… not everyone’s goals are the same. No one brags about their 1RM deadlift Jul 7, 2023 · On your heavy deadlift day, perhaps you have a top set followed by one or more back-off sets. Bottom line: For pullups and horizontal rows, not using straps is foolish if forearm fatigue is an issue. All my PRs were smashed through. Doesn't matter what exercise it is. Use the straps so as to not overly fatigue your grip and use the straps to not hold back on your back gains. The weight in which you should start using straps or learning hook grip is exactly at the weight that makes grip the deciding factor. Otherwise the overlap will just leave you’re grip trained inadequately. I have never failed a deadlift because of grip. If you work your barbell static holds you will develop enough grip strength to use alternate grip or hook grip without straps when doing heavy deadlifts. Dude, use a strap for all of it. I'll use them if I'm going heavy on deadlifts or something like that. Obviously don't use them on your warmups but I wouldn't lose sleep if you use them on your working sets. I use hookgrip. Sometimes you see people doing mixed grip with straps which is silly and misses the point. Bought some Cobra Grips and can say the purchase was WELL worth it. I do care if my back is getting enough stimulus so straps are useful for that purpose. . Straps are tool, just like a belt, sleeves and wristwraps. Olympic weightlifters use straps to help improve their grip on the barbell when performing heavy lifts such as deadlifts, snatches, and cleans. If you wrap them incorrectly, too loose, or the wrong way they just become a wad of fabric between your hand and the bar. If you think grip is the only thing holding back your 5rep progression use straps or chalk up or use hook grip. Both camps tend to be fine with using straps for high rep sets and accessory movements where grip is an issue. Using straps allows you to increase your deadlift and get stronger, but your forearms still get stronger as your deadlift goes up. I hate macho BS about straps being a "crutch" - although they could be - and being for pussies, etc. If using straps in training gives you some sort of angst, don't use them. (For the record, I don't do conventional deadlifts). I even used them on shrugs and other pulling movements when I was doing them. Don't use them for warmups or your main work set unless you're pulling insane numbers - which you are currently not. Sounds like you aren't using your straps correctly, is all. Then in a few weeks you might be barely able to grip it still so you think they didn't get stronger, but your deadlift went up so now you can barely grip 305 and when I have been using lifting straps for about the past month now when training back, doing stiff legged deadlifts and barbell shrugs. If you perform significantly better with straps, use em. I use chalk for all my working sets and my heavier warm ups. I can use mixed grip, but that's not really helping my grip strength either, and straps are safer. My deadlifts are past the point of worrying about grip strength so I use straps to keep my back even. I would try using them for half the heavier sets. Don't worry about your grip being weakened, you can do forearm and grip training on its own to strengthen it. I only use straps when my grip isn't strong enough. I have never used straps before, so if anyone has any recommendations that would be great (I note that a search on r/fitness for "wrist straps" didn't yield much). Honestly, to me it feels like certain straps don't do as much. Some people use straps because grip strength doesn’t matter to them and they want to work out their legs instead. Apr 23, 2024 · The popularity of lifting straps grew afterward, thanks to a couple of names such as Peary Rader (a bodybuilder, Olympic lifter, writer, and editor of Iron Man magazine), Joseph J. I have no plans to compete and I will mix them in as needed. I say use straps if you have to. I am female and my deadlift, for reps, is between 225lb and 315lb, depending on what I ate and how I slept. I personally won't pick up a weight on deadlift if I can't pick it up with out straps. I've read different versions. That will get you used to it. On the other hand, grip strength is trainable. I also use straps for 1rm attempts to calculate my program weights (I'm on 5/3/1 now). They also hit a bit different grip muscles. If you're training for PL competition and can easily hold onto more than 100% of your 1 RM, then use straps if it saves your hands. Straps should be used when repping out heavy loads such as db rows or barbell shrugs. You can still use straps for 90% and above, but either learn hook grip or get comfortable with mixed grip and train that grip strength. Any opinions on those? P. I don't use straps of Deadlifts I just use the mix grip but I use straps for lat pull downs and bent over rows and I LOVE my Gym Reapers (but they do take longer to break in than Cobar Grips or Versa Grips (I have them all). I will say that when I started using straps for deadlift my grip strength plummeted fairly quickly. Reddit . My deadlift numbers increased. Do NOT Use Straps: Cleans Never use straps when performing cleans. So straps do help get the volume in I just started using loop straps for deadlift and immediately increased from 155 lb to 185 lb, at 135 lb body weight. As far as the straps go, you are compromising grip strength by using straps at such light weights. Personally, with all my deadlifts I use straps, and I never use straps unless necessary with all my other pulling movements, and I've never had a problem. This is important if you are doing a deadlift ladder, medley with a deadlift or you don't get to put the wraps on before the timer starts on a for reps deadlift event. com Dec 30, 2022 · Straps allowed me to incorporate more progressive overload. But if you value softer hands/palms more than grip strength, you do you. I have done it both ways. I'd shy away from relying on them on lighter sets and if you are going to compete in powerlifting then make sure close to your meet you start ditching the straps entirely and get used to lifting without them to build up not only the grip strength but the From my own experience, I pulled exclusively with straps for ~2 years. I used to stick stubbornly to chalk and double overhand grip, thinking that straps are a crutch and using them would render my deadlift accomplishments I got used to using straps for pulling motions several years ago when I got into deadlifting and eventually incorporated them on deadlifts, rdl, pullups, and bent over row. Tldr: The basic argument is that hook grip should not be used on dead lifts. Even the shortest teardrop straps still give more than enough secure grip for a set of deadlifts or whatever, I'm not sure what benefit figure-8s give. Pro 4: Can reduce or eliminate painful elbow In addition to adjusting the straps higher up, as another commenter mentioned, be sure to train your raw grip strength up as you progress with the lighter and medium weights, so that over time it improves. Other people don’t use straps because they’re training for a competition. Using straps for my main lifts. I wouldn't cut them entirely. Since I didn’t want my back exercises to suffer I started using straps. I don't get why there's such a social stigmata using straps. I love figure 8 straps but normal ones kind of make ot hard to grip the bar in the bottom position. That said, if eventually you want to See full list on strengthresurgence. Doing tons of accessory work with a grip strength focus without wraps, and doing my warmups for my main lifts without straps. Main thing is, I only use them when I have to. I do hook but if my hands hurt that day ill use straps instead. I invested in straps and added 5 or 6 reps to all my sets. You are cheating yourself by not using them. Don't use straps before you're forced to, and you should also do some grip exercises. Personally, I like using straps because they allow me to focus more fully on cues and good form without worrying about dropping the bar/ripped calluses/slipping grip. Chalk is amazing, it will let you train so much more effectively. But I'm not sure why anyone would use straps that make it literally impossible to drop the bar if your back gives out or you lose balance or whatever. If you want to compete then it's best to get used to reverse grip. Figure 8s are quicker to get on to the bar. Then start eliminating the straps from the lighter sets until you're only using straps on the heaviest Personally my deadlift is at around 450 for a 3x5 and i dont use straps, though for the last few i have to let the bar go and regrip but im not going for high intensity. You should always use the shoes, and I'd use the belt for top sets. Why are you limiting your choices and questioning the usage of straps for deadlift training? Use it when you have to. strapped PR is only 10kg apart. After my heaviest deadlift set, I'll take a few plates off per side and then pull a double overhand rep and hold for as long as possible. Worked up to about 140kg DL for me, then I started using straps. I always use lifting straps anytime I deadlift over 315# now. I always use straps for sets above like 6 reps. Someone did recommend "hooks" instead of straps. One note, do crank them down tightly, any motion can give you hella wrist rugburn, which is awkward to explain. Soon enough I was using them on all deadlift variations and repping out weights I previously had to quit on after just 2 or 3. 5 for a few reps and pick up 170lbs on the rolling thunder with either hand. Congrats on the lift. If I have a lot of back off sets I will use straps when I feel like my grip might fail. Nevermind the fact that the strongest, biggest people on the planet use straps in their training programs. Ever. Do grip training separately. Hit an AMRAP of 440x7. Long story short, older dude comes up to me and tells me I'm "cheating" by using straps and that I shouldn't use them. I've only seen bodybuilders use them. Both allow you to bypass grip strength. And now my grip - even with straps - is the bottle neck for heavier deadlifts etc. My grip got much stronger when I started using straps on deadlift and trained my grip independent of the movement. The reason is basically that it kills your thumbs. Best grip exercises imo are farmers/ frame carries (train for both distance and weight, so a mix of short and heavy/ long and light), rolling grip holds such as double-overhand behind-back barbell holds (sets of 30 seconds, long rest between sets add fat grips to the bar to make these insanely difficult), one-arm hangs, and deadlifts without After googling about the problem I have basically found two different resolutions. Technically speaking everyone will be different. Straps are just a training tool that are highly useful under various circumstances and in different phases of training. Some say a mixed grip twists the shoulder and increases the chance of injury. The reason for this is because I'm getting much stronger and I find that when I'm doing stiff legged deadlifts and shrugs in particular that my grip is failing when I can still do 4-5 more reps. I definitely consider myself a deadlift purist as well lol. I also always use straps on my assistance exercises. To me warming up without a belt and without straps is like training pause squats or running at elevation where oxygen is thinner to prepare for a race. Pick up some chalk. On the other hand, powerlifting doesn't allow straps, so if you were training for that you better be able to deadlift without them. The answer is always YES - use straps if you need them. Make sure you're using the straps correctly. That way you don’t neglect your grip strength development. You want to get the grip workout as much as possible from deadlifts, but if grip is holding you back from completing a set you would otherwise be able to do, strap up. Anyway you would only want to use straps for the heaviest lifts, so it's not like your forearms aren't getting a workout. Continue to go double overhand and use straps or hook grip when you can't and I guarantee your grip strength will not only improve at the same rate it would have without straps, but even more so most likely. Straps basically mean no grip development. I found that with deadlifts my main intention is to work my lower body, back, and shoulder musculature. Like most people I suggest use it when you have to, but don't rely on it. Warm up no straps, working sets do second half with straps. But if you’re below that i think you should keep the straps out of it until your grip strength catches up a bit or increase grip strength training. reReddit: Top posts of November 18 Pro tip: You can use your wrist straps for plenty of other exercises besides deadlifts; any pulling or carrying exercise can make use of these straps. Use double overhand for your deadlifts for as long as you can in your workout. Meeko (who patented more developed straps in 1984), and various famous lifters who were using lifting straps for better performance in training. If you can barely grip it at 265, use straps. Don't let your whole body be held back by your grip. If you can set it down shake your hands and wrists out and grab again i would try that. Noticed I no longer have any grip issues when pulling a regular conventional deadlift I can deadlift 405 with straps, but can barely break 300 with double-overhand or hook grip. For example, I'll use straps after a heavy set of deadlifts if I want to do shrugs or RDL's. work the grip pretty well for me, and on top of that I work manual labour so I have that too. S. I'm thinking this is somewhat psychological, in the sense of you thinking using the straps makes it all somehow different. Who cares what the # is on your dead lift. 23 votes, 43 comments. Oct 24, 2022 · Then I, like you, added RDLs to my program which very quickly humbled me. For your top set, use the hook grip or a mixed grip as you usually would, and then for the back-off work, go ahead and use straps to give the skin on your hands a break. I have the same ones and thought that they weren't much until I watched a Youtube video on how to use it. I use straps everytime I deadlift, and have still been able to pull 601 at 181 in a meet without straps. For example if you ever try hookgrip, you will understand its no fun doing working sets of deadlifts for more than 3 reps. Decided to test mixed grip and hit 445x2. Back off sets with a light enough weight to grip can also serve to assist with grip developme Yes!! I always found the set up to use straps more hassle than it was worth, even after learning how to do it correctly. They don't hold as good. My grip strength is good enough for me, so I will use them on my glute movements but keep them off for my (more traditional) deficit deadlifts. I held back my grip for years trying to train it while not using straps, it was a mistake. Some guys that use straps have terrible grip and some of them have good grip anyways. At this age, I'd recommend using straps only for your heaviest sets (think sets of 3 or less, maxing). So I wanted to ask Reddit opinion on which way is more preferable. Personally I use straps on my backoff sets (hook grip) but I've also never dropped a deadlift so I personally use a belt for anything north of 225lbs (102kgs). I can deadlift 455 without straps, but with straps over 500, why would I not deadlift the higher amount? I do not compete so I don't care about grip strength after a certain point. I hear r/griptraining is a good resource also Strap usage doesn't take away from accomplishments and the prize of hard work; a 200kg deadlift is still a 200kg deadlift regardless of whether you hold onto it with straps or bare handed. true. I'd say you don't need to, and I wouldnt retest with new equipment until you become comfortable lifting with them. Come at me Bro! But I also understood that using straps was a crutch, and that if I really wanted to earn respect as a trainer and coach I had to, at some point, work my way up to a strapless pull. It means that if using straps allows you to better work out your back (and all the other muscles a deadlift uses), then do it, and then supplement with some forearm exercises. For the record, the past 3-4 years I've used straps mostly and the times I've tried to deadlift without using them my grip held perfectly fine, but I feel pullups/chinups/rows etc. You still have to grab a hold of the bar even when using straps. For example, I use straps because I'm training for a strongman competition, where straps are allowed for deadlifts. But for most of my back exercises, I don't have any issue holding on to the weight if I'm doing 3-4 sets of 8-12 reps. I do about 95% of my reps in training using straps and use a hook grip in competition. On starting strength all you can do about that is to use a mixed grip, hook grip, or use straps. However if you don't want to compete using straps is no different (at a point) than using reverse grip. When I became an intermediate I started doing Romanian deadlifts while using straps. If your grip gives out, use chalk. xwiexn yor sferwa giklr dvsgz elalyg jpjzf tfisu mnoiwr tghepa rgghq whgtb ukbqo suz jyslls